Raw and nutritional balance

[tammay]

Hi everyone,
I''ve been looking into going raw for some time and even tried to twice but failed both times. However, I'm trying to do more research now with as much web info and reading material (including Alissa's book) that I can find.

I think my one big concern is nutritional balance. I know I couldn't survive on just veggies and fruit, so I'm trying to come up with menus that will also add some protein-rich raw foods (such as avocado and nuts) and even some grains. I'm not much into sprouting and soaking, as I love nuts and seeds completely raw and crunch and dried fruits "chewy" rather than soft. I came up with a raw menu today (about 95% raw) and plugged the foods into Fitday and here's what came up:

Total: 1717
Fat: 84 760 45%
Sat: 9 85 5%
Poly: 39 348 21%
Mono: 25 222 13%
Carbs: 236 773 46%
Fiber: 42 0 0%
Protein: 39 157 9%
Alcohol: 0 0 0%

First off, the calories are a bit alarming. I should mention that I have had a lot of issues with binge eating in the past and yo-yo dieting so calorie count always makes me a bit anxious. I'm about 135 and 5'1" but I do have a pretty active lifestyle (exercise about 6 days a week) but I guess I'm a bit concerned about gaining weight. The fat content actually concerns me less because I know all of it is good fats.

But the thing I'm most concerned about is protein. I get it that Americans consume way too much protein but I also recall that the minimum requirements for women is somewhere around 50-55 grams. Even with the generous amount of nuts and avocado I've allowed myself, it seems I fall quite short.

Here's what the menu looks like, most of it taken from Jennifer Cornbleet's
Raw Food Made Easy":
(This may look like a lot of food but I eat 5-6 small meals rather than 3 big ones)
Morning: all-fruit smoothie (banana, berries, orange juice) and muesli (raw rolled oats, dry fruit, honey) with homemade almond milk
Mid-Morning: Salad with tomatoes, lettuce, fresh peas and tehina dressing
Afternoon: Walnut pate with veggies
Mid-Afternoon: raw tomato soup with avocado
Evening: Salad with apple, celery, olive oil, apple cider vinegar, raisins and chopped walnuts
Night: dried cranberries, raw "cake" made out of walnuts, dates, and cocoa powder

I guess this post is really just to get some feedback from people about what they think and their experiences with raw eating. I'm continuing to do my research on it and while I'm not entirely convinced that a 100% raw diet is the best for me, I would certainly like to move to a more raw diet.

Thanks,
Tam

[Revvell]

Here's a question for you: If you're concerned about getting enough nutrients (yes, I know you're specfically stating protein yet, cooking doesn't descriminate) then why would you look to any other food program as cooking destroys nutrients... which means in order to get the "required" amount of nutrients you'll have to eat more?

Revvell

[hypnocmt]

I recall reading that protein, when cooked, is not as readily used by the body. Meat, especially, becomes carcinogenic. Raw protein, however, especially since it's enzymes are intact, is very easily diegsted and assimilated. The piece I read, mentioned that as such, raw foodists could expect to thrive on half (?) the gross amount of protein, as they would NET a much higher percentage in assimilated nutritional value.

I can't recall exactly where I read this. Maybe in Dr. Howell's book?

Anyone? Anyone?

Percentage-wise, many veggies and fruits have an ideal ratio of protein, sugars, etc, built right in. Eating a variety of colorful, fresh produce will most certainly assure that you'll be well nourished.

Good luck. I am satisfied, energized and healthy on this "diet"

[SmilingRawDancer]

I'd like to recommend reading "The China Study", as it GREATLY changed my views on protein.
Basically, our physical needs for protein are VERY low, and the government exagerates them ridiculously.

[RawCutter]

The US RDA for protein in our daily diet is high, to cover most person's needs. For example, the average requirement for dietary protein is 0.6 grams per kilogram [2.2 pounds] of ideal body weight, while the protein RDA is 0.8 grams per kilogram of ideal body weight. So the protein RDA has a wide built-in safety margin.

so, 135 / 2.2 = 61.36 * .6 = 36.8g of protein according to the US RDA

Because EVERYBODY I talk to is concerned about my protein intake I made the following list.

peas, sprouted, raw, 1c=11g protein
green peas, raw, 1c=8g protein
parsnips, raw, 1c=2g protein
spinach, raw, 1 bunch (340g) = 10g protein
tomato, med (123g) = 1g protein
broccoli, 1 stalk (151g) = 4g protein
cabbage, 1 cup chopped (89g) = 1g protein
carrots, 1 cup chopped (128g) = 1g,
carrots, 1 bunch (329g) = 3g protein
green pepper, 1 med (119g) = 1g
Asparagus, 1 cup (134g) = 3g
beets, raw, 1 cup(136g) = 2g
beet greens, 1 cup(38g) = 1g
celery, 100g = 1g
parsley, 1 cup(60g) = 2g
avocado, raw, 1 cup (230g) = 5g protein
Jerusalem-artichokes, raw, 1 cup = 3g protein
kale, 1 cup(67g) = 2g
raw sesame tahini, 1 TBSP (15g) = 3g protein
pistachio nuts raw, 1 ounce (28g) = 6g protein
flaxseed, 1 ounce (28g) = 5g protein
cashew nuts, raw, 1 ounce (28g) = 5g protein
pumpkin seeds, 1 ounce (28g) = 7g protein

and to illustrate my intake just one of my green drinks includes 2 bunches of spinach (20g), 1 bunch carrots (3g), celery (1g), beet greens (1g), cabbage (1g), broccoli (4g), tomatoes x 4 (4), chard (1g), yam (2g) = 37g protein in one drink

[hypnocmt]

check it out...according to your figures, the peas and spinach have as much protein in a cup as 8oz. of lo-fat yogurt..and most SAD eaters consider yogurt a high protein food. :D

[SmilingRawDancer]

According to an article I read, the average protein needs for a human is only to replace the skin/nails/hair etc. that we lose every day, which amounts to <23g per day.

Not much. :)

[tammay]

Thanks everyone for your replies. I did more research and actually found this article: http://www.rawgarden.org/book2.html. That made me feel a lot better about the issue of protein. The consensus seems to be 30-40 gr a day and I'm well within that even if I go 95% raw.

Rawcutter, thanks so much for the list - I've got it down as one of my sources :D.

Revvell, it took me a while to figure out what you were asking (sorry for the slow comprehension) but I think I can see your point - raw keeps all the nutrients intact so that the quality of the nutrients we get is much higher than with cooked food. That makes a lot of sense.

I'm still doing my research and waiting for a few more books but I think I'm starting to get it...

Tam

[Sunshine9]

Hey Tammay!

Good for you for doing research so you feel comfortable with all this new stuff...

Personally I take the protein issue seriously. I know most people joke about it and laugh about how people are concerned with it, after eating a VERY LOW protein raw diet for a while, I didn't feel in balance. I don't consider nuts or avocados protein either. I like to eat hemp seeds, spirulina, sprouts, and hemp powder to up my protein. They are mostly low calorie foods (not hemp seeds), so they are easy to add in to your diet without increasing calories substantially.

I did find for me that it's really good to just roll with raw for a few months without counting and analyzing everything. Just eating a salad or green juice a day, and otherwise whatever you want. I think a 90&#37; transition is helpful too initially..

best to you!!!
Sunshine

[Revvell]

Revvell, it took me a while to figure out what you were asking (sorry for the slow comprehension) but I think I can see your point - raw keeps all the nutrients intact so that the quality of the nutrients we get is much higher than with cooked food. That makes a lot of sense.


Not only the quality, but the quantity. Cooking destroys nutrients and so many people come here wondering if they're getting enough nutrients. Uh, d'uh! IF cooking destroys nutrients, isn't it just common logic that not cooking will be the opposite?

AND, the amino acids that are needed to make up protein are more easily assimilated when eating them from raw fruits, veggies, seeds and nuts.

None of this is for just you btw... yet, people come here and (was going to say "attempt" yet, they DO) make the simple, complicated.

We are certainly amazing critters. :)

Revvell

[Lay-Lay]

I love my sprouts :)

[Larue]

Hi everyone,
I''ve been looking into going raw for some time and even tried to twice but failed both times. However, I'm trying to do more research now with as much web info and reading material (including Alissa's book) that I can find.

Good for you for doing your own research. Gathering information for yourself, instead of taking the advice to 'just eat raw' is important for many people and I commend your conscientiousness. We are all different and have different intellectual needs. If it makes you feel better to do your own research then you do it!

[sweepea32]

I would like to ask you more about the diet you seem to be planning out...can you email me?

thanks,

mary

[Free Cannabis]

Hi Tam

While we remain in our physical bodies I feel that perfect nutrional balance is achieved from Hemp and Durian. Hemp contains a perfect balance of essential nutrients; EFA's Omega 3,6 and 9, complete easily digestable protein, containing all 8 essential amino acids as well as the highest profile of Minerals, Vitamins and Trace elements of any edible plant. What Hemp is low in is Carbohydtaes, although it does contain a perfect balance of glconutrients (essential sugars), so as we remain active in our physical bodies I feel that durian is the best fruit. Durian (along with male Hemp pollen) contains high levels of tryptophan which is a precursor to serotonin an important neurotransmitter involved in waking consciousness which converts into a regulatory hormone (melatonin) that shuts down the organ systems, quieting the body in preparation for the finer and subtler realities of higher consciousness. The pineal gland initiates a cascade of inhibitory reactions, permitting visions and dream states to emerge in our conscious awareness. Eventually, the brain synthesizes the "spirit molecules" 5-methoxy-dimethyltryptamine (5-MeO-DMT) and dimethyltryptamine (DMT), facilitating the transcendental experiences of universal love and compassion.

Once we get into this state of consciosness I feel that the only nutrition we will need is LOVE AND LIGHT.

Light body activation, here we come.

Love

Free

[tammay]

Wow, I'm really amazed by the positive responses and all the info. Thank you all so much!

Free and Sunshine: I agree with you about the hemp. I do actually have some raw hemp protein powder in my cabinets and did use it in shakes the first time around when I tried going raw. I think my only problem with it is that I'm very sensitive to textures and colors when it comes to food and the powder made my smoothies a sickening grayish-green (I know, I know - an idiotic reason, but it got to the point where it made me sick just to look at it) which is why I stopped using it. I'm opening to trying it again, but if there's any other way you can incorporate hemp powder, let me know!

Tam

[tinystrawberry]

free cannabis - thank you for the info

[SmilingRawDancer]

What I do:

2 scoops hemp
2 Bananas
1 - 2 tbsp cacao
Stevia/agave to taste
Water to consistancy desired

And it would taste great with coconut oil too.
Yes, it's green/dark brown, but the cacoa masks it, and it tastes really good.

[vwinters]

Thanks everyone for your replies. I did more research and actually found this article: http://www.rawgarden.org/book2.html. That made me feel a lot better about the issue of protein. The consensus seems to be 30-40 gr a day and I'm well within that even if I go 95% raw.


Actually, I believe 20-30 grams of protein per day is actually more appropriate and a little extra is not helpful to your body. Excess protein causes all kinds of medical problems. Here’s a link to an article about protein needs by Dr. John McDougal who advocates a low fat cooked vegan diet.
VW

Protein Overload (http://www.drmcdougall.com/misc/2004nl/pdf/pdfmc040100nl.pdf)
http://www.tagworldresources.com/Tagworld-Graphics/Animated-Emoticons/b1538f309b18a6d42fd9a45e26eb5d11.gif (http://www.tagworldresources.com/TagWorld-Graphics/Tagworld-Animated-Emoticons/TagWorld-Image-1238.aspx)

http://www.ketoforum.de/diet-ticker/pic/weight_loss/11398/.png (http://www.diaet-ticker.de)

[Free Cannabis]

Hi Tam

Bit of a challenge this one. As the orchestrators of worldwide Hemp prohibition, getting hold of Hemp in the USA is a bit of a problem. Here in England I run 'Hemp in Avalon' (www.hempinavalon.com), a Hemp information and resourse centre where I sell whole Hemp seed, Hemp leaf and flowers, as well as cold pressed Hemp seed oil. As far as I know you can only get Hemp oil in the states, any seeds available commercially will have been cooked to death and arn't even worth composting. I don't sell Hemp protein powder as I fell it is inferior and overpriced, just like the de-hulled seeds which you may well be able to get in the states as they are also nutritionally dead. However, I do feel that the Hemp protein powder could have some benefits if you can't get hold of the real thing.

I would certainley recommend Maca and Lacuma. I use them every day and Alissa sells them on her on-line store. They are great hormonal balancers so they may well help you with your cravings.

It's always a pleasure to share, as we are all of one Love, one spirit, here to manifest universal Love and harmony.

Love and Light

Free:)

[SmilingRawDancer]

The only problems I've ever heard about "excess protein" had to do with animal proteins, not plants....If it does include plant protein, I'd love to hear more about that!

<3

[Kate]

Greetings, Tam!

You could also try adding spirilina to your smoothies!
8 grams of protein per tablespoon!
Goes down super with bananas, papaya or mango based smoothies.
or add to water and drink along side of a fruit meal. adding a few drops of stevia makes it more palliable. Heck, you can spinkle a teaspoon right over the fruit itself!

I would also consider cutting your meals down from 6 to 2 or 3. (Consuming the same number of calories, of course :) )
The reason for this is that your stomach needs time to DIGEST the food it takes in. Eating 6x a day means that your organs never get time to rest.
It will be awkward at first, (try taking an herbal tea with honey or some fresh squeezed juice mid-afternoon if you get headaches / dizziness from the blood sugar drop) This will pass after a week or two and you will have SO MUCH MORE ENERGY during the day cause your body won't be preoccupied with breaking down food.
Plus your mind will be liberated from constantly wondering, or worrying, what to eat next.
By dinnertime you will be TRULY hungry and know EXACTLY what you need.

Good luck and take care!

[tinystrawberry]

here is another link about protein

http://michaelbluejay.com/veg/proteinexplain.html